Allison Sayre, MSN, WHNP
Ashwagandha (Withania somnifera) has become one of the most recognizable botanicals associated with stress support.* It appears in formulations designed for sleep, mood, adrenal balance, and resilience, and for many individuals it can be a useful option for supporting perceived stress and overall adaptation.* [1]
At the same time, some report that ashwagandha does not feel supportive for them. No particular categorical reason drives this preference. Clinicians have theorized it may be related to immune, autonomic nervous system, or thyroid status. Some people describe feeling overstimulated or emotionally blunted. They often describe it as feeling like they are caught in a “wired-but-tired” state, or noticing changes in sleep or heart rate that do not feel supported. [1] These responses are not universal, and they do not mean ashwagandha is inherently problematic for those supporting thyroid or immune function. They do, however, highlight an important principle of stress physiology, and that is that context matters.
Adaptogens are often discussed as if they function identically across individuals. In reality, their effects are shaped in each person by their baseline neuroendocrine tone, immune signaling patterns, mitochondrial capacity, and stress history. For individuals whose systems are already highly vigilant or reactive, certain adaptogens may feel mismatched, even if they are broadly beneficial in other populations.
Fortunately, ashwagandha is not the only option. Several well-studied adaptogenic botanicals offer stress-buffering support without the same profile that can feel activating or suppressive for ashwagandha-sensitive individuals.*
What Ashwagandha-Sensitive Individuals Often Need from Stress Support
The goal of stress support is not stimulation or sedation, but more often, it is stability. This includes support for balanced cortisol signaling rather than blunt suppression, steady energy availability without nervous system overdrive, and immune modulation rather than immune activation.* Adaptogens that emphasize efficiency, recovery, and resilience may be especially useful when the endocrine and nervous systems are already under strain.* If ashwagandha is not preferred or well-tolerated, other adaptogen options exist.
Cordyceps: Supporting Energy at the Cellular Level*
Cordyceps (Cordyceps sinensis) stands apart from many adaptogens because its primary effects are often described at the level of cellular metabolism rather than neurotransmitter signaling.* Traditionally used in Chinese medicine to support vitality, cordyceps is now studied for its neuroprotective benefits, along with its role in supporting mitochondrial efficiency, ATP production, oxygen utilization, and physical endurance.* [2][3] For ashwagandha-sensitive individuals, this distinction is important. Cordyceps tends to support energy availability without pushing the nervous system into a heightened state of alertness. Its effects may be reported as smoother, more sustainable stamina rather than stimulation.* [2][3]
In a double-blind, placebo-controlled trial involving healthy older adults, supplementation with a standardized Cordyceps sinensis extract for 12 weeks was associated with improvements in markers of exercise efficiency, including metabolic and ventilatory thresholds.* These changes suggest enhanced tolerance to physical exertion without altering maximal oxygen uptake.* The extract was well-tolerated, supporting cordyceps’ role in promoting energy efficiency and resilience during periods of increased physiological stress.* [3]
Rhodiola: Supporting Stress Tolerance and Mental Endurance*
Rhodiola rosea is sometimes described as stimulating in traditional herbalism, but this framing misses much of its nuance. When used thoughtfully, rhodiola functions primarily as a stress-adaptation botanical that supports mental performance and resilience during periods of demand.* [4][5]
Rhodiola has been studied for its ability to support cognitive function under stress, reduce perceived fatigue, and help maintain performance during mentally demanding situations.* These effects are thought to involve modulation of stress signaling pathways associated with the hypothalamic-pituitary-adrenal axis and catecholamine balance.* [4][5]
In a double-blind, placebo-controlled crossover study of healthy physicians working night shifts, a standardized Rhodiola rosea extract was associated with improved measures of mental performance under temporary conditions of fatigue.* Cognitive domains assessed included attention, memory, concentration, and perceptual speed. The extract was well-tolerated, supporting its use for cognitive and energy resilience during occasional periods of increased stress.* [5]
Eleutherococcus: Supporting Long-Term Stress Resilience*
Eleutherococcus (Eleutherococcus senticosus), sometimes called Siberian ginseng, is one of the most extensively researched adaptogens for long-term stress resilience.* Unlike botanicals that produce noticeable short-term effects, Eleutherococcus is valued for its cumulative support of adaptive capacity.* [6][7]
Eleutherococcus has been associated with improved tolerance to physical and mental stressors, support for endurance, and more balanced neuroendocrine signaling over time.* Rather than sharply shifting cortisol output, eleuthero appears to support the system’s ability to respond to repeated demands.* [6][7] This slower, steadier profile can be particularly appealing for ashwagandha-sensitive who may not benefit from abrupt physiological shifts. Eleuthero is often described as foundational support rather than a quick intervention.* [6][7]
In a study of healthy adults, supplementation with an Eleutherococcus senticosus preparation taken three times daily for 30 days was associated with improvements in markers related to physical performance and oxygen utilization compared with a comparator botanical.* These findings support eleuthero’s traditional use in promoting endurance and adaptive resilience during physical stress.* [6]
Holy Basil: Supporting Perceived Stress and Emotional Balance*
Holy basil (Ocimum sanctum, also known as Tulsi) is frequently characterized as a calming or steadying adaptogen.* Its traditional use in Ayurvedic medicine aligns with modern research exploring its role in perceived stress balance, emotional well-being, and healthy cortisol patterns.* [8]
Rather than driving energy output or dampening alertness, holy basil appears to support the way the body interprets and responds to stress.* This makes it particularly well suited for individuals whose symptoms reflect stress dysregulation rather than simple fatigue.* [8]
In a randomized, placebo-controlled trial, adults experiencing stress who took 125 mg of a standardized holy basil extract twice daily for 8 weeks showed greater improvements in perceived stress and sleep quality compared with placebo.* Supplementation was also associated with more moderated cortisol and physiological responses to acute stress, and was well tolerated, supporting holy basil’s role in stress resilience.* [8]
In closing
For individuals who do not tolerate ashwagandha well, sensitivity is not a flaw, but it is useful information. It reflects a nervous system and endocrine landscape that may benefit from precision and responsiveness rather than force.* Ashwagandha-free adaptogens broaden the conversation around stress support by shifting the focus away from overriding symptoms and toward supporting adaptive balance.* When stress support respects the body’s signals and current capacity, resilience becomes something that can be built gradually and sustainably, rather than imposed.*
Disclaimer:
The information provided is for educational purposes only. Consult your physician or healthcare practitioner if you have specific questions before instituting any changes in your daily lifestyle including changes in diet, exercise, and supplement use.
Allison Sayre, MSN, WHNP is a board-certified women’s health nurse practitioner with advanced expertise in hormonal health, integrative gynecology, and patient-centered care across the lifespan. She holds a Master of Science in Nursing and has served as both a clinical provider and educator in functional and conventional women’s health settings. At ARG, Allison contributes to medical education, clinical protocol development, and strategic content that supports the evolving needs of women's healthcare practitioners.